What are some ways for seniors to get enough protein while on a vegan diet to prevent losing muscles?
Answers
Calcium
Eat calcium-rich, plant-based foods to avoid calcium deficiency. These include:
• Figs
• Almonds
• Tofu
• Spinach
• Oranges
• Kale
One hundred grams of spinach has 99 mg of calcium. There is 434 mg of calcium in half a cup of tofu. And your body needs 1,000-1,200 mg of calcium a day.
Protein
As a vegan, you must consume enough protein to prevent muscle atrophy. Protein-rich foods include:
• Legumes: lentils and beans
• Soy Products: tempeh, tofu, and edamame
• Nuts: almonds and walnuts
• Spirulina: green or blue algae
• Chia seeds
For instance, half a cup of tofu contains 10 grams of protein. Also, there are 30.4 grams of protein in a cup of almonds. The human body needs 7 grams of protein per day for every 20 pounds. So if you weigh 160 pounds, you must have 56 grams of protein daily.
Vitamin B12
You need to put B12-rich vegan foods in your diet to avoid vitamin B12 deficiency. Consider taking B12 supplements if you are on a vegan diet, experts say. We also recommend you check your blood level of B12 frequently. Examples of vegan food rich in vitamin B12 are:
• Fortified Cereals
• Fortified Plant-based Milk: soy milk, almond milk, etc.
